Three Bean Salad With Feta Cheese
Three Bean Salad with Feta Cheese is an amazing vegetarian salad and receives more complemets than any other single recipe I prepare. Naturally, three beans are better than two beans, which are better than one bean, so maybe that’s why it fetches so many complements.. that and the feta cheese.. or the red onion.. the roquette [arugula].. or the toasted almond slivers.. the mint.. or the dressing…..
Beans have been cultivated for thousands of years, with evidence of their consumption dating back to ancient civilizations. The Aztecs, Incas, and Egyptians all recognized the nutritional value of beans and incorporated them into their diets. Beans come in a wide array of shapes, sizes, and colors, offering a delightful variety for culinary exploration. From kidney beans and black beans to chickpeas and lentils, each type brings its unique flavor and texture to dishes. Beans are nutritional powerhouses, rich in protein, fiber, vitamins, and minerals. They are particularly high in folate, iron, potassium, and magnesium, making them a valuable addition to a balanced diet. Beans, whether dried, tinned or in a jar should always have a place in your cupboard- they are an excellent plant-based source of protein, making them a valuable option for vegetarians and vegans. Combining beans with grains, such as rice or corn, creates a complete protein with all the essential amino acids. Additionally, beans offer an affordable and versatile source of nutrition, making them an excellent choice for budget-conscious individuals, and they taste great! [1]
Beans are one of the original Superfoods, and This Three Bean Salad with feta cheese is an easy, tasty and filling salad that works well on it’s own or paired with the Gorgonzola and Pumpkin Tart. It travels well in a lunchbox or a picnic basket, and will add some colour not to mention fibre to your bbq spread.
Filled with Superfood goodies, Three Bean Salad with Feta Cheese ticks a lot of boxes for us. Bean varieties including edamame, along with mint, roquette [arugula], nuts.. and voila! An amazing salad that everyobody loves.
Three Bean & Feta Salad
Equipment
- Electronic digital scales
Ingredients
For the salad
- 150 grams Green beans, washed, trimmed and halved
- 125 grams Frozen Edamame beans even better if you can find fresh
- 400 grams Cannellini Beans in a jar or tin, drained and rinsed see my notes below if you are boiling the beans [Note 1]
- 1 medium Red onion 50 grams thinly sliced, 20 grams minced
- 100 grams Feta Cheese, crumbled
- 65 grams Sliced almonds, toasted
- 2 Large Mint stalks, leaves minced finely 5 grams +
- Salt and white pepper to taste
- Roquette leaves for serving
For the dressing
- 3 Tablespoons Lemon Juice
- 1 teaspoon Honey runny honey works best
- 1.5 Tablespoons Olive Oil
- 1.5 teaspoons Cider vinegar
- 1/2 teaspoon Dijon Mustard smooth
- ¼ teaspoon Salt
- generous pinch of white pepper
Instructions
- Gather and weigh your ingredients
- Steam the green beans for about 3 minutes - you want them to retain their colour and have a bit of a crunch. Drain and refresh and pop into a large mixing bowl
- Add the cannellini to the bowl and the frozen edamame beans. Mix together [Note 2]
- Before serving, add the mint, salt & pepper, dressing and red onion. Toss together and add half the feta and a handful of leaves. Sprinkle the remaining feta on top along with the toasted almonds and more leaves if desired.
